Backpack Safety

School life includes backpacks and tech (computer tablets/desktops, and cell phones). Using these items incorrectly can negatively affect the body, regardless of age.

Heavy backpacks and improperly used tech use can put more stress on the cervical spine (the spine between the neck and shoulders). Both move the head forward which then causes the neck and shoulder to work harder.

Backpack Recommendations

It’s All About Backpack Weight, How It’s Packed and Overall Fit

Your kids may not need to carry all that “stuff” in a backpack. Use the guidelines below for your backpack and for your use.

When Purchasing a Backpack, Look for:

  • Lightweight When Empty
  • Reflective Material
  • Waist Belt
  • Wide Straps
  • Multiple Sections
  • Padded Back

How to Carry:

  • Use both shoulder straps
  • Using one shoulder strap can cause “lopsidedness.”
  • Use the waist belt, adjusted snugly to carry the load close to the body (to avoid putting the load on the back or shoulders)

Total Weight of Backpack to Carry:

  • Carry No More Than 10% to 20% of Body Weight
  • Use a bathroom scale to weigh the packed backpack
  • Use the equations below as a guide

How to Pack:

  • Put the heaviest item closest to the back when the pack is worn
  • Use the pack sections for lighter items

How to Lift:

  • Squat down, bending the legs to grab both sides and then lift with the legs.
  • Do Not Bend at the waist to pick up the pack (the spine is not designed to do so).

When the Backpack is TOO Heavy:

  • Leaning forward, unable to stand up straight
  • When the user is complaining of pain or soreness

Use a lightweight backpack with full straps.

Pack heaviest item along flat bottom so that when you carry it’s close to the back.

Wear both backpack straps including the waist strap, to lighten the overall load.

Don’t over stuff your backpack.

Maximum Weight to Carry in a Backpack – 10% to 20% of Person’s Weight

60 lb person
X 10% (.10)
___________
6 pounds

60 lb person
X 20% (.20)
___________
12 pounds

A 60-pound (lb) person may carry between 6 – 12 pounds depending on physical health and strength.

140 lb person
X 10% (.10)
___________
14 pounds

140 lb person
X 20% (.20)
___________
28 pounds

A 140-pound (lb) person may carry between 14 – 28 pounds depending on physical health and strength.

Resources:
Are backpacks hurting your kids’ backs?
Quick Tips: Using Backpacks Safety